Yoga Resume

 

Mira Stangl, E-RYT-200, RYT-500

mirayogastudio@gmail.com cell: 845-271-9576   www.yogabymira.com

fully licensed, fully insured 

Yoga Resume

Certifications:  E-RYT-200, RYT-500

Yoga Alliance-certified since 2015,  lifelong practitioner, Hatha Yoga Vinyasa

Member of the Yoga Teachers Association of Hudson Valley

Additional Certifications:    

Yoga Teacher Training for Addiction and Trauma; Yoga for Multiple Sclerosis Workshop;  Chair Yoga;  Back Care Methodology;  Restorative Yoga Methodology; Ayurveda Basics;  Fundamentals of Sound Healing and Sound Metaphysics (Tibetan singing bowls); “Matter of Balance” national certification.

I have also led classes for young adults with autism and Down syndrome.  

Continued Education training through YA, YTA, Oxford University and other private channels

2015 - present Independent Yoga teacher

Zoom classes four times a week

Private classes on demand

In-person Chair Yoga classes at the Palisades Mall and at the Rockland County Office for the Aging  

Teaching “Matter of Balance” courses - a national program for seniors developed to prevent falls  (sponsored  by the  Rockland County Health Department)

Yoga Studio Teacher 2015 - 2020

Birchwood Center for Yoga, Nyack - Gentle yoga, Level I, Level II and Yoga Vinyasa classes

Indian Rock Yoga, Suffern - mixed level classes

Montefiore Nyack Hospital - yoga classes for Multiple Sclerosis and Parkinson’s Disease patients through Kula for Karma.

Valley Cottage Animal Hospital -  developed and taught Yoga for Grief Relief classes for bereaved pet owners (until 2018)

Yoga Education: Oxford Center for Hindu Studies - Sanskrit, Menla Retreat - Vajrayoga

Education:  NYU Stern School of Business. BS in Finance/International Business

CPhT license - National Pharmacy Technician Certification 

The Body - Mind Connection

 Dear Yogis,

I’m forever fascinated by the body-mind connection: what a miracle it is to just think of moving a finger and voilà, it moves! Our mind is so powerful, we have probably scratched only the shallowest surface of it abilities. Yet, it’s a two-way street, even recognized by the ancient Romans in their proverb “mens sana in corpore sano” - a healthy mind resides in a healthy body (this little phrase is over 2000 years old!). In order to keep our mind fresh, focused and sharp lifelong, we also have to exercise our muscles and keep them healthy, lifelong. What kind of fitness routine is best? I’ve always believed that the availability of yoga to everyone, any time, from childhood to the end of our days, is enough to recommend it, and the latest studies conducted by medical researchers confirm it. A daily fitness routine of yoga, supplemented by frequent cardio-stimulating brisk walks, will slow down the loss of muscle mass which occurs after the age of 50. It’s the best prescription for an enjoyable, healthy, injury-free life.

In our asana practice, we pay a lot of attention to our muscles, so let’s brush up together on our knowledge of them. First the basics: there are more than 600 muscles in our body, making up about 40% of our weight. They’re divided into 3 types - smooth (involuntary muscle movement, not under our control = our intestines, blood vessels etc.), cardiac (= the heart), and skeletal (= attached to the bones). 

They’re made of special cells called muscle fibers whose main feature is contractibility which means the muscles can shorten or lengthen as needed (this gives us movement).

They’re attached to the bones by tendons. Not sure what the difference is between a tendon and a ligament? Tendons attach muscles to bones, ligaments connect one bone to another in our joints. 

Muscles usually work in pairs - when one shortens its corresponding muscle lengthens (think bicep/tricep - when we curl our arm, the bicep is shorter, the tricep on the other side of our arm is longer). 

Muscle movements produce about 85% of all heat inside our body, so it makes sense not to do cardio outside on a hot day, we can truly overheat and harm ourselves. When we’re cold and we shiver, it’s our muscles trying to warm up the body.

The largest muscle? Gluteus maximus which enables us to walk upright. 

The smallest muscle? The muscles of our inner ear (tensor tympani, stapedius). They connect to our eardrum, hold the inner ear together and reduce the amount of sound that enters the ear, protecting it. 

The strongest muscle? The muscle of the jaw (masseter) which can close our jaw with a force as great as 200 lbs on the molars.

The hardest-working muscle? The heart - it never rests, works 24/7 our whole lifetime.

The busiest muscle? The muscles controlling our eye movements (each eye has a set of 6 muscles). In one hour of reading, our eyes make a many as 10,000 coordinated movements.

As we go through our asanas, let’s pay close attention to what works well and what doesn’t. Allow your body to educate your mind about what needs to be done to help them both on their symbiotic health journey.

Namaste, 

Mira   नारायणी              लोकाः समस्ताः सुखिनोभवंतु     (lokah samastah sukhino bhavantu)    May all the inhabitants of the world be full of happiness

Donations of $5 - $15 per class, thank you! (U. S. veterans are free)    

 For Zelle and Venmo payment info please email mirayogastudio@gmail.com

New students - please contact me first before joining a class      

Private or In-Person Classes upon request

Fridays 7pm EST  Gentle Restoring Yoga

Sundays 10 am EST Gentle Yoga Plus - Level I

Mondays  7pm EST Gentle Yoga/Meditation/Yoga Nidra

Wednesdays 7pm EST Gentle Strength-Building Yoga

Email me for class sign-on information.

Healthy Brain, Life-long, a Yogic Tapas (discipline)

Letter to Yogis - Brain Food - 5/12/23

Dear yogis,

Thank you so much for practicing yoga with me and for your contributions. I hope you are well and living your best life. There will be a morning class on Mother’s Day - we’ll unblock all chakras through restorative poses and I’m quite excited about for that! Preponderance of blankets is a must this Sunday. 

Last week we spoke about food to nourish our body and mind through the current season. This week I want to share with you some foods that we must avoid so we don’t harm our most complex and vital organ - the brain. The brain controls our thoughts, emotions, moods and behaviors, and oversees nearly everything - our movement, balance, memory, perceptions, language, reasoning, decision making, problem solving and many other cognitive abilities. The scientific interest in healthful, supportive “brain foods” as well as harmful foods is at an all time high. We all want to sail into our retirement years feeling healthy, pain-free and with our cognitive abilities intact. As practicing yogis, we are aware that we must start doing something now, today, that our future self will thank us for. Eating healthfully is practicing ahimsa (non-harming), as well as sauca and tapas (cleanliness and discipline.)

The alternative, the result of not caring for ourselves today, should be unacceptable to us: possible Alzheimer’s, dementia, cognitive impairment, inflammations, various neurodegenerative diseases and even diabetes 2 (linked to an increased risk of cognitive decline). It’s just not worth the ten minutes on the lips when so much beneficial, delicious food is available. Let’s start by listing the greatest known offenders.

Foods to avoid as much as possible, to stave off brain impairments:

Sugary drinks (sodas, sports drinks, energy drinks) cause poorer memory, slower learning and decreased brain volume. Processed foods high in sugar, salt and unhealthy fats (fast foods and snack foods). Fried foods and foods using refined flour. Artificial sweeteners. High fat dairy products. Processed meats preserved by smoking, curing, or adding chemicals (bacon, sausage, deli meats.) Heavy, chronic alcohol consumption (chronic, long-term). Trans fats found in processed foods, baked goods and fried foods. White bread - it’s stripped of ALL natural nutrients, including fiber and vitamins. Excessive caffeine (over 2 cups per day.)

Foods to eat in abundance, the healthy brain supporters:

Unprocessed foods (fruits, vegetables, whole grains, whole grain breads, and lean healthy protein sources like fish, poultry, legumes). Instead of frying, opt for baking, grilling and roasting. Healthy fats (monounsaturated, polyunsaturated fats) found in seeds, nuts and fatty fish. The simpler, cleaner our diet, the better our outcome. 

Eating well is a form of self-respect. Go ahead and demand respect - from others, as well as from yourself.  

Namaste, Mira

Donations of $5 - $15 per class, thank you so much (U. S. veterans are free)    

 For Zelle and Venmo payment info please email mirayogastudio@gmail.com

New students - please contact me first before joining a class      Private or In-Person Classes upon request

Friday at 7pm EST  Gentle Cozy Yoga

https://us02web.zoom.us/j/85485997596?pwd=OFc3OFh3eWtvWFdsOC9YOVlXcEV1QT09

Meeting ID: 854 8599 7596      Passcode: YogabyMira

Sunday at 10 am EST    Gentle Yoga Plus

https://us02web.zoom.us/j/86219122174?pwd=bjFWSEcxdDZZakNYWEM4UGhpOE9Qdz09

Meeting ID: 862 1912 2174       Passcode: YogabyMira

Wednesday at 7pm EST   Gentle  Yoga

https://us02web.zoom.us/j/85485997596?pwd=OFc3OFh3eWtvWFdsOC9YOVlXcEV1QT09

Meeting ID: 854 8599 7596      Passcode: YogabyMira

Chanting Bija Mantras

 

Today I wanted to speak about the benefits of chanting mantras, which are multiple. This claim is supported by scientific studies, the most prominent among them a study published in the American Journal of Psychiatry (6/20/2018,  “Individual Treatment of Posttraumatic Stress Disorder Using Mantram Repetition: A Randomized Clinical Trial”.) which showed that chanting mantras was effective in treating veterans diagnosed with PTSD. 

Other research found that chanting increased cerebral blood flow in areas of the brain known to deteriorate in Alzheimer’s patients. The field of Psychoacoustics is also expanding, with sound therapy utilized especially in mind rejuvenation and meditation. 

In Vedic traditions, Bija mantras specifically were used to create balance and harmony in body and mind. The practitioners believed that every single part of our being had a its own vibration and when all these vibration were in a balance and harmony, the person experienced perfect health. Conversely, any imbalances would lead to physical and mental disharmony or disease. Bija mantras are monosyllabic chants that reverberate throughout the body as we chant them. 

In modern yoga practice Bija mantras are used to calm and focus our mind, stabilize prana flow, harmonize the five elements (earth, water, fire, air, ether), and balance our chakras. Chanting Bija mantras connects us to the vibrational energy of our chakras, affecting their functioning.

The most frequently used Bija mantras in modern times are the Shakti Bija mantras that address specific female Hindu deities such as Kali, Durga, Parvati, Lakshmi, and Sarasvati. These mantras activate our kundalini energy and their syllables are Om, Aim, Hrim, Krim, Klim, Shrim, Strim, Hum. I don’t practice these Bija mantras in my classes but I’m listing them here in case you ever come across them.  Another practice is Bija mantras for the five elements (earth - Lam, water - Vam, Fire - Ram, air - Yam, ether - Ham).

Among the most popular Bija mantras in Western yoga practice are the chakra Bija antras. Each of our body’s seven energy centers has its own mantra that activates its vitality and power. Chanting the specific chakra mantra unblocks the energy center as well as purifies and strengthens its energy flow.  The sounds are Lam (muladhara), Vam (svadhisthana), Ram (manipura), Yum (anahata), Hum (visuddha), Om (ajna) and AUM (sahasrara). 

Practice chanting these chakra Bija mantras once in a while as you focus on the appropriate area of the chakra, especially if you feel out of balance, drained, ill, or put upon. If chanting mantras doesn’t feel authentic to you as yet, you can also try singing, but keep in mind that while it’s better than nothing it doesn’t provide the reverberational nature of the “mmmmmm” sound on our lips. You can feel this reverberation when you place your hands on your throat as you chant.

Daily Stretch Routine

 Recommended Daily Stretch Routine

Start Seated:

Eyes Up & down, left & right, circles in both directions

Head turn right & left & up & down

ear on left shoulder, ear on right shoulder

half circles from clavicle to clavicle

full circle 360 degree, left & right

Fingers    

stretch each finger back briefly, individually

interlace fingers, arms outstretched palms out, take both arms up and down

alternate: 1) make a fist  2) stretch fingers out

circle wrists in both directions

Shoulders   

full circle with both shoulders, forward and back

shoulders forward (rounding) and back (shoulder blades together)

arm up, bend elbow, tap the back of the neck, stretch triceps. Both arms individually

extend arms at heart high, rotate both arms in and out

bend elbow behind the waist, hand reaches for opposite elbow

Interlace fingers by the sacrum, arms straight, forward fold, lift hands off back

Thoracic spine 

cats & cows, concentrate on pelvis & shoulder blades

alternate inhaling & opening arms at heart high, and exhaling & giving yourself hugs

eagle arms - alternate arm on top

Interlace fingers by the sacrum, straighten elbows,  shoulder blades together, hold

simple twists from the waist, both sides (matsyendrasana)

Supine: bend knees to chest, twist them to one side, arms heart-high, both shoulder blades down

Hips, Legs, Knees ,Ankles, toes- seated

hold a thigh with both hands, circle knee in both directions; point, flex & roll ankles. One leg at a time

paschimottanasana, then reach for toes and massage them  

sukhasana, push shins a bit forward, forward fold with arms stretched out forward

sufi rolls both directions

janu sirsasana on each side

straddle - rotate legs in and out, individually on each side, then bounce torso with flat back

Supine: windshield wipers. Knee circles- one knee at a time.   Figure 4 on each side.    Cradle

Spine

supine: bent knees together, feet together - pelvis up & down (bench pose - similar to bridge pose)

Belly: arms by the side body, lift up head & shoulders and hold (half locust)

All Fours (table): firebird at hip-high, opposite hand & foot up & down with breath

Bones  - for OA

Lying on the side, do both sides individually

legs stretched out - lift up top leg and make circles in both directions

legs stretched out - lift both feet off the mat

fetal position, knees bent - clam shell movement of top knee up & down

fetal position, knees bent - top knee makes circles

Standing - myofascial benefits

feet apart, arms up hands together, side-bend 

wide-legged forward fold - center and toward each leg

goddess

malasana

Ayurvedic Recommendations for February - Diet, Exercise, Meditation

Dear Yogis,  

The ancient Romans considered February to be the month for purification, atonement and spiritual rebirth. Let’s see what it can do for us! The yoga medicine - Ayurveda  (translates from Sanskrit as "life knowledge") has a few recommendations for us for February:

Continue with your gentle yoga and make keeping warm your priority.  As far as a recommended seasonal diet, Ayurveda’s mantra for this month is “beets, beans & greens.” Put them in stews, soups, or any other warm dishes you think up. Chickpeas and black beans especially are fiber-rich and help our internal organs function well. Kale, collards, spinach, chard and broccoli are all excellent vegetable choices. Our liver gets congested during winter time and these foods, along with garlic (if you like it), serve as natural cleanses. Minimize fats and sweets  - Valentine’s Day arrives at the worst time of the year for sweets, just when our body needs to start its cleanse. But it’s all good, just do your best and do everything in moderation.

For your spiritual cleanse, I have listed a few mantras below for your perusal. Mantras only work if we believe in them, so choose one or two that speak to you and repeat them to yourself often throughout your day, at least in the morning and at the end of the day.

1. "I am not my past mistakes"
2. "I release all negative energy"
3. "I am open to new beginnings"
4. "I choose to let go of the past"
5. "I am grateful for this new day"
6. "I trust in the journey of my life"
7. "I am strong and resilient"
8. "I choose love and forgiveness"
9. "I am worthy of happiness"
10. "I am capable of change"
11. "I am in control of my thoughts"
12. "I choose to focus on the present"
13. "I am surrounded by positivity"
14. "I trust the universe has a plan for me"
15. "I am grateful for the lessons of the past"
16. "I choose to live in the present"
17. "I am open to new opportunities"
18. "I am deserving of love and respect"
19. "I am constantly evolving"
20. "I am at peace with who I am"
21. "I am reborn in each moment"
22. "I am deserving of my dreams"
23. "I let go of fear and embrace courage”

Our Mental and Physical Fitness in the New Year

 Dear Yogis,

I hope all of you are well and returning back to your pleasant routines after the holidays. While we may cherish our holidays, it is our daily routines and their dependable predictability that are the cornerstones of long-term personal growth, good health, scientific innovation, and a thriving, well-functioning society. Chaos and disruption, even if welcome, are the antithesis of all that is beneficial to us as a species. 

This week, while you practice self-love and gratitude, explore your routines and the role they play in keeping you healthy and fit, physically and mentally. What is your one daily, dependable and delightful fitness routine? What is your fitness go-to? It has to have all three “D”attributes - daily, dependable and delightful. Contemplate it and raise your awareness of what makes you happy, healthy and hardy. You got it? Your three Ds - daily, dependable, delightful - will lead your to the three Hs - happy, healthy, and hardy.     (PS: No surprise here, my daily go-to are yoga and meditation. )

As I wish you all a happy, healthy and hardy year 2023, I am reminded of an old Italian proverb - “help yourself and God will help you.”  (God, here, representing the pure miracle of being helped when we need it.) I will change the proverb, just for us, to “heal yourself and God will heal you.” Please enjoy a poem by yung pueblo from his book “inward”.

healing yourself will ask more of you

  more rest

  more self-love

  more letting go

  more time for learning

  more space for transformation

  more honesty about how you feel

  more time developing good habits

  more courage to try new practices

  more faith in yourself and the process

  more time cultivating your inner peace